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Training Log Archive: Coach.dion

In the 31 days ending Jul 31, 2009:

activity

time

miles

running

26:58:29

170.88

(9:28)

275.0

(5:53)

4600

cycling

1:20:00

18.02

(13.5/h)

29.0

(21.7/h)

Total

28:18:29

188.9

(8:59)

304.0

(5:35)

4600

5:35

0:00

» now

Wednesday Jul 29, 2009 #

running 52:14 [3] 9.5 km (5:30 / km)

Easy loop in the forest, ran with one of the ladies and we did jacks loop, but didn't do the hairpin on the way back...

Tuesday Jul 28, 2009 #

running warm up/down 12:33 [3] 3.0 km (4:11 / km)

did my warm up on the track as I wanted to keep it flat and to see how my knee was holding out...
also did 6 x 50m
8.9 8.3 8.5 8.2 8.2 8.3
just stretching my legs a bit

running intervals 11:19 [4] 3.0 km (3:46 / km)

3 x 1000m
3:45 3:51 3:43

Sunday Jul 26, 2009 #

running race 56:08 [5] 13.0 km (4:19 / km) +300m 3:52 / km

Winter trail series race 1 at Bloemendal, managed to stay ahead of the first lady!!! but only by one place!!! morning race

running race 33:44 [5] 8.0 km (4:13 / km)

CC league 7 at Rocklands the body it still working just my left knee is a bit sore after the tamble I took yesterday, but but wasn't running to badly lap 1 16:57 lap 2 16:47

Saturday Jul 25, 2009 #

running race 5:16:48 [5] 38.0 km (8:20 / km) +1800m 6:44 / km

Hout Bay Challenge, a race over the mountains around Hout Bay...
Leg 1 78:40 was up with the leader, maybe I was going to fast, but I felt fine and was planning on slowing down on leg 2 2hr05:43, the run down the road to the Nek didn't do my legs any good. Leg 3 1h52:24 legs were now shattered and after walking to the top I was a spent man, last week came back to bit me and evern the downs got to slow, but I managed to run the last stretch from the fort (it was even under foot) and finished 7th.

Thursday Jul 23, 2009 #

running hills 43:35 [3] 8.0 km (5:27 / km)

Took the guys for an easy loop in the forest... up the Woodcutters and down at the river... haven't been up there for a long time...

Wednesday Jul 22, 2009 #

Note

didn't have time to run I went to register for Saturday race!!!

Tuesday Jul 21, 2009 #

running warm up/down 23:06 [2] 5.0 km (4:37 / km)

warmup to subway

running intervals 14:10 [5] 4.0 km (3:33 / km)

10 400m on the track with 45 sec break, just needed to streach the legs a bit and see how they are:

83.7 81.0 82.9 81.3 80.7
88.3 90.1 87.7 87.1 87.1 slowed for the 2nd 5 as my calf was a little tight running quickly

Saturday Jul 18, 2009 #

running race 5:35:25 [5] 52.0 km (6:27 / km) +1000m 5:53 / km

Rhodes Marathon

www.rhodesrun.za.net

C • Crazy old Bugger...... 2

Tuesday Jul 14, 2009 #

running 45:32 [3] 10.0 km (4:33 / km)

OK so it is still wet the world over and some of us wanted to keep at least one pair of shoes dry, so we stayed on the road again...

Monday Jul 13, 2009 #

running 46:05 [3] 10.0 km (4:37 / km)

another Boshoff, wonder how many times I've done this loop, but some times you just want to keep it easy...

Saturday Jul 11, 2009 #

running long 1:12:00 [4] 16.0 km (4:30 / km)

Kept it flat, just went down the Main raod and back ran an even pace...

Thursday Jul 9, 2009 #

running hills 53:56 [4] 10.0 km (5:24 / km) +300m 4:41 / km

From the Club around the animal encloser, windy corner and up Hart Break hill the through to Newlands Forest and under the subway and back to the club.

Wednesday Jul 8, 2009 #

running 47:35 [3] 10.0 km (4:46 / km)

On the road again for a Boshoff loop, not up to running longer after yesterday...

Tuesday Jul 7, 2009 #

running 1:01:53 [3] 12.5 km (4:57 / km)

Through Forest to Kirstenbosch, out at bottom gate and back on the road.

Monday Jul 6, 2009 #

running 49:26 [3] 10.0 km (4:57 / km)

On the road, down to Riverside up. over bridge and back next to river through the garden.
leg felt a bit tired from the weekend, but not sore

Sunday Jul 5, 2009 #

cycling 1:20:00 [3] 29.0 km (21.7 kph)

Went for a cycle down the Main road Boys Drive and back on the Main Road, didn't think it would be wise to run today...

Saturday Jul 4, 2009 #

running long 3:53:11 [4] 30.0 km (7:46 / km) +1200m 6:29 / km

Plarked at the bottom of Chappies ran with Roger, Garath and Richard L to Sukkerbossie 26:26, Leg 2 of Hout Bay Challenge up LLandudna corner to Kasteels then down past the Dams to the Nek Via the single tracks. Leg time 2h03:15, this is were Roger and Garath stopped. Rich and I ran on to Leg 3 up the Vlakkenbergover the saddle and across to the old mines before going down to the fort.

C • wooooo 2

Thursday Jul 2, 2009 #

running 47:49 [3] 10.0 km (4:47 / km)

Left the other to do hills, while I ran Boshoff with Ben...

Wednesday Jul 1, 2009 #

running 1:02:00 [3] 13.0 km (4:46 / km)

into forest through to Kirstenbosch, out at bottem gate and back on the road through B'Court Village.

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